Today (10/5)

 Bus leaves for Delsea at 3:15

All boys running in the Varsity Race at 5:15

Video of the new course: IMG_5711.MOV - Google Drive

Brief course description:  For those who have been here before on our old course, the hill is still in play, but it's earlier in the course.  You will come out of the woods after the hill in the same location, but when you go around the bend you will pop back into the woods and run in the campground behind the hill.  When you go around our field hockey field you will no longer run around the tree line in the middle of the campus, you will simply follow the dirt path to the stadium and finish in the same spot.

Course Map:

For those who are on the Q

If you are out for a few days follow this daily.

Do these 3 workouts on consecutive days, then start with the first day and work through the cycle again.

Day 1-

1. Do a 10 min jog

2. 15 Yoga Poses That'll Change Your Body In Less Than a Month - YouTube

3. Run hard for 60 seconds, rest 2minutes, then do it again, till you get in 8 hard runs

4.  Full Body HIIT NO JUMPING (12 min APARTMENT FRIENDLY FAT BURN) - YouTube

Day 2-

Warm up (jog, drills). Do a 45 minute continuous easy run. 15 minutes of stretching

Day 3-

1. Best Beginner Yoga for Children, Kids & Teens - Dogs & Pigeons Class w/ Sean Vigue & Addie Dog - YouTube

2. Warm up. Do a hard 15 minute run.

3.Recovery stretch

4. HIIT Home Workout for beginners - YouTube

September

Monday, 9/13 - finish 4:30pm

Tuesday - finish 4:30pm

Wednesday - TCC Race at CRHS

     Boys - 4:15

     Girls - 4:45

      JV B/G - 5:15

Thursday - off (But do a recovery workout at home - 20 min jog, stretch...)

Friday - finish 4pm

Saturday - Race the SJ ShootOut: Logan Twp Dream Park -- Leave CR 7:15am / return 2pm  --LOCATION: Gloucester County DREAM Park, Logan Twp*

Website: www.sjxcshootout.com 

Time: Middle School Girls 1.72 miles 8:30 am Middle School Boys 1.72 miles 8:45 am Frosh Girls 2.50 miles 9:00 am Frosh Boys 2.50 miles 9:20 am JV Girls 3.1 miles 9:40 am JV Boys 3.1 miles 10:00 am 5, 6, 7 runners Girls 3.1 miles 10:30 am 5, 6, 7 runners Boys 3.1 miles 11:00 am 3, 4 runners Girls 3.1miles 11:30 am 3,4 runners Boys 3.1 miles 12:00 pm 1, 2 runners Girls (Stud Race) 3.1miles 12:30 pm 1, 2 runners Boys (Stud Race) 3.1 miles 1:00 pm 

*ALSO: At the Parents we discussed a new uniform purchase for the TEAM. The school will provide the racing tops/jerseys AND ALL PARENTS AGREED to purchase the running shorts for their student, that they can keep. 

Here is a link to the short that matches our top:

Amazon.com: ASICS Men's Break Through 1/2 Split Short : Clothing, Shoes & Jewelry

*We have uniforms to begin the season. We can hopefully put the new uniforms into action in a few weeks.

9/18- SJ SHOOTOUT

Racing shoes

 I am recommending the Saucony Kilkenny XC9 Racing Shoe. They weigh 5.2oz!!! There are other options out there. Ask if you have any questions.

Amazon.com | Saucony Men's Kilkenny Xc 9 Cross Country Running Shoes | Track & Field & Cross Country

NOTE: There is often a XC Shoe Tent at the Cherokee Challenge, 9/11, where racing shoes can be purchased.

Next Week - 8/30 through 9/4 (check back for updates)

Monday - 6pm. I hope to have the garage door to the Weight Room open. We will meet there, due to possible storms during our session.

4:45pm Weather update - My future doppler shows present storms passing by 5:50pm and leaving clear skies for our practice

Short practice (warm up, drills, yoga stretch) to pass out uniforms (for Wednesday pics).

*Parents meeting at 7pm (about 15 min)

Tuesday, 8/31- Practice at the Zoo, 8:30-10am

    - we are unable to meet with Bridgeton HS XC because they are now scheduled for TEAM pics

Wednesday, 9/1- TEAM Picture Day at CRHS. Meet at 2:30pm; Finished at 4:15.

We are scheduled for pics at 3pm. We will do a warm up and yoga stretch afterward.

Forms are no longer involved.  The athletes will be given a paper from the photographer to access ordering online.  

Thursday, 9/2- 6 till 7:30 at CRHS

Saturday, 9/4- Parvin's 8:30-10am

August 17-21

 This week begins the Official State Practices. You are required to attend the required mandate of practices in order to participate in TEAM competitions.

I hope to schedule a scrimmage meet soon. Check back for updates.

Tuesday - 8:30-10am, meet at the Bridgeton Zoo Parking Lot

Thursday - 6pm- 7:30 at CRHS

Saturday - 8:30-10am, at Parvin's Beach Entrance

*In order for your practices to count for State requirements you must be cleared by CRHS for season  participation. I will post an update below soon, when I receive it from the school. It includes all online requirements and physical exam paperwork. If you have any questions concerning this you must contact the school.